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Free Meal Planners for Weight Loss

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Lose Weight With Diet Bites Free Meal Planners

Each day will end with a blended fruit snack that can be enjoyed anytime from after dinner to just before bedtime; whirl 1/2 cup of frozen fruit with 2/3 cup of reduced fat or zero fat milk to prepare.

Sugar substitute can be used for additional sweetness.

Diet Menu 1

Breakfast

1/2 Grapefruit sprinkled with a Tablespoon of sugar
1 pat of butter or margarine

1 English Muffin spread with a spoon of jam or preserves

1 small plum or apricot

Lunch

1 cup of chili (no more than 300 calories)
5 Saltine Crackers or a few corn chips

1 Slice of Cheese

2 Kiwi or 1 Nectarine

Diet Soda or Tea or Water

Dinner

1 cup of spaghetti OR pasta
1/2 - 1 cup of your favorite pasta sauce

Parmesan Cheese, Grated

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1/2 cup of beets OR squash OR green beans

Iced Tea with no calorie sweetener, or plain with lemon

Diet Menu 2

Breakfast

Serving of Oatmeal with spoon of sugar & 1/2 cup skim milk
Pat of butter or margarine

1 slice of Bread (white or wheat - 80 calories or less per slice)

Lunch

1 cup of pinto or black beans (240 calories)
slice of cheese (70 calories or less)

Handful of corn chips

Diet Soda or Tea or Water

1 Medium Plum or Apricot

Dinner

1 Grilled, Baked or Broiled Pork Chop
1 Cup of favorite soup with 5 saltine crackers

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine 

Iced Tea with no calorie sweetener, or plain with lemon

Diet Menu 3

Breakfast

Bagel, Cream Cheese
Small Peach

1 cup skim milk

Lunch

Simple sandwich consisting of:
slice of lean deli meat

slice of cheese (70 calories or less)

2 Slices of Bread (white or wheat - 80 calories or less per slice)

Lettuce

Tomatoes, Sliced

Mayo or Mustard

1 Serving of Baked Chips

1 Medium Plum

Diet Soda

Dinner

1 Small Chicken Breast, Grilled, Baked, Boiled or Roasted
1 Cup of Green Beans

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 Slice of Wheat Bread (80 calories or less)

Pat of Butter or Margarine 

Iced Tea with no calorie sweetener, or plain with lemon

Diet Menu 4

Breakfast

Serving of your favorite cold cereal with 1/2 cup skim milk
1 medium banana

Lunch

1 medium burrito (about 350 calories)
Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

Diet Soda or Tea or Water

1 Medium Pear

Dinner

Tuna Salad: mix 1 small can or pack of tuna packed in spring water with shredded lettuce, chopped tomatoes, chopped onion and a spoon of Light Miracle Whip or Mayo.
10 saltine crackers

1 small apple

Iced Tea with no calorie sweetener, or plain with lemon

Diet Menu 5

Breakfast

1 slice of white or wheat bread, toasted
1 egg, scrambled

2 slices of bacon, microwaved

Spoon of jam or preserves

1 cup of skim milk

Lunch

1 cup of your favorite stew or soup (about 200 calories)
Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

10 Saltine Crackers

1 Banana or 1 Apple

Diet Soda or Tea or Water

Dinner

One 3-ounce filet mignon, broiled, grilled, baked or pan-roasted
1 small baked potato with a pat of butter or margarine, salt & pepper

Small Side Salad of lettuce, tomatoes, cucumber, shredded carrot with a serving of light salad dressing

1 small dinner roll, bread or biscuit (about 100 or less calories)

2 cups of watermelon, cantaloupe or honeydew melon

Iced Tea with no calorie sweetener, or plain with lemon

Dieting Tips for Meal Time

1. While we aren't a fan of fake sugar, while dieting it can assist in trimming calories - helping you get to a skinnier you quicker.

2. Reduced fat products and additives that you put on your meals at the table influence calorie content in a big way - positively in comparison to their fattier, higher calorie peers.

3. In order to maintain your healthy new weight you'll have to adapt to trimming back on your serving amounts - sticking to the recommended serving size.

In addition, you'll need to place only one helping on your meal plate and not reach back for another - unless it's very minimal in calories, such as steamed broccoli, carrots or cauliflower.

4. The foods which are in the Grain Group tend to be pricey in calories. And we generally like to add fat to these selections - such as buttering our bread. At times we pair them with sugar which is excessive in empty calories - such as adding sugar to our morning bowl of cereal.

Therefore, keep a keen eye on the types of grains that you choose for your diet plan. Whole grains are always an excellent choice for your daily diet - and they will stick with you longer.

5. Be sure to add a nice walk to your day for a healthier you!

Free Fall Meal Planner for Dieters

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